Foundational Zone 2 with Strides

Workout - Foundational Zone 2 with Strides

• 10min @ 7'00''/km
• 45min @ 6'30''/km
• 6 lots of:
  • 100m @ 4'00''/km
  • 1min rest
• 7min @ 7'00''/km

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Intro: Here’s a breakdown of Runners: Are You Doing “Zone 2” The Wrong Way? from Vo2maxProductions. It’s worth watching. We’ve pulled out the key points so you can get running today. The full video has plenty of extra coaching detail.

Key points:

• Too many runners rely on generic heart-rate formulas or their watch’s preset zones, which often underestimate Zone 2. The real test is the talk test. If you can hold a conversation without gasping, you’ve found your range.
• In practical terms, aim for around 65 to 75% of your max heart rate, or roughly 90 to 120 seconds per mile slower than your marathon pace (45 to 60 seconds per km for metric runners).
• Consistency and volume are where the gains come from. Staying easy lets you build higher weekly mileage without racking up injuries. You still need regular speed work (strides, hill repeats, tempo runs) so fitness doesn’t plateau.
• Wrist-based heart-rate monitors are often inaccurate. Trust your sense of effort and breathing when the readings seem off.

Workout example:

1. Warm-up: 10 minutes of easy jogging at a conversational Zone 2 pace.
2. Main Zone 2 run: 45 to 60 minutes at a pace where conversation flows naturally. Your talk test pace, around 90 to 120 seconds slower per mile than marathon speed.
3. Post-run speed finish (optional, 2 to 3 times per week):
   • Strides: 6 x 100 m fast-leg pickups with full recovery between efforts.
   • Hill repeats: 4 x 30 to 60 seconds uphill (around 200 to 400 m) with an easy jog back down.
   • Tempo: once weekly, 20 minutes at Zone 4 (roughly 10 to 15 seconds per mile faster than marathon pace) after a short Zone 2 warm-up.
4. Cool-down: 5 to 10 minutes of easy jogging at a relaxed form.

Closing note: try this workout today. Adjust your pace based on your own heart-rate reading or how the talk test feels, and customise the intervals within the Pacing app to suit your schedule.

References

• Runners: Are You Doing “Zone 2” The Wrong Way? Coach Sage Canaday Higher Running Training Talk - YouTube (YouTube Video)